5 Benefits of Lifting Weights

 July 13, 2021|  Dona Maria

Want to blast fat, get in shape, and rock everything that comes your way both in and out of the gym? Weight training or heavy lifting is in. Nowadays, not only men are those who lift heavier weights but also women. If your one of the many who fear lifting weights thinking that your muscle will get bigger, this is the time to change this mindset.
Here are the benefits of lifting weights:

1 Burn More Calories

Doing 1-hour cardio class may give you more calorie burn than lifting weights for an hour, however, metabolism may stay elevated for longer after weights which usually leads to higher EPOC (refers to the amount of oxygen that the body requires to return to its pre-exercise or resting state) levels than cardio, resulting in more significant muscle breakdown. This means that the body continues to burn calories even after completing a weightlifting workout.

2 Fat Loss

Research shows that adults who did strength training-maintained muscle mass while losing fat suggest that strength training is better at helping people lose belly fat compared with cardio because aerobic exercise burns both fat and muscle while weight lifting burns almost exclusively fat, builds more muscle and you’ll keep your body burning fat all day long.

3 Build Muscle

Weight lifting increases hypertrophy. Hypertrophy is an increase and growth of muscle cells and an increase in muscular size achieved through exercise. This works because weight lifting boosts the body’s production of testosterone and growth hormone. When you lift weights, your body releases these hormones, which promote tissue growth and allows your muscles to get bigger and stronger.

4 Strengthens Bones And Joints

Strength training can increase bone density and reduce the risk of osteoporosis. Bones and muscles work together to support every movement you make daily. When you are physically active you strengthen your muscles, your bones adapt by building more cells, and as a result both become stronger that protect against injury, and improve balance and coordination.

5 Improves Heart Health

Strength training increases lean muscle mass where it gives your cardiovascular system places to send the blood being pumped, results in less pressure on your arteries, which helps reduce the chances of heart-related problems.

Adding strength training to your workouts is a great way to improve your overall fitness but lift weights safely, it’s important to start slow, take rest days, and always use proper form.


 July 13, 2021 | Dona Maria
Dona Maria

About the Author

Dona Maria Mesmar is the Nutrition Manager for Kcal Brands. She develops nutrition and diet programs for athletes and provides them with one on one nutrition consultation to help them achieve their body composition goals. She is also a certified fitness instructor, published nutrition writer and has appeared numerous times on national live TV, where she has provided expert advice on nutrition and healthy eating.

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